1:00 rest
4 x 75 @ 1:20- 25 streamlined kick on back, 50 fist free drill br3
4 x 50 kick w/boards @ 1:00- desc 1-3/hold for #4
4 x 75 @ 1:20- 25 dolph kick on side, 50 choice drill MRS (no free)
4 x 50 kick w/boards @ :55- desc 1-3/4
4 x 75 in MRS (no free) @ 1:15- go swim/kick/swim faster by 25's
4 x 50 kick w/bds @ :50- desc 1-3/4 if possible, otherwise, hustle to make the interval
Check HR, then 50 easy
2 rounds of:
2x{2 x 25 kick fast w/bds @ :35
{1 x 50 swim strong/even free br3 or 4/2 @ :40
{2 x 50 kick fast w/bds @ :10 rest (all @ 2:10)
{1 x 100 kick fast on back @ 2:00- goal is faster than 2 x 50's addup time (+:01)
{After 2nd time through, continue right into...
1 x 300 swim free br3 or 4/2 (or backstroke), desc 100's 1-3 to giddyup (hand touch at 200)
1:00 rest after each 100.
In MRS, finish up with AMRAP of...
4 x 50 swim at 200 goal pace @ :50 (SrP @ :55)
out & back easy @ 1:00
3 x 50 swim at 200 gp @ :45 (:50)
out/back easy @ 1:00
2 x 50 swim at 200 gp @ :10 rest
Check HR, then 50 easy
Warmdown a bit before you get out. Thank your parents for getting you to workout this morning and offer to help around the house. Tomorrow morning we're out at StJ, 9:30-11a. Have a great day!
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